Back Squat 3x3 & "Fireball"...

Back Squat 3x3 - 245# (high bar)

"Fireball"

AMRAP 10:

3 T2B

6 Push Ups

9 Walking Lunges

17 rounds Rx

Max Reps Press/Push Press...

5 Rounds of:

Max reps Press (135) then Push Press (135)

Rest one minute in between rounds

3/3

3/3

3/4

1/4

1/4 (failed @ top of rep 5)

11/18 - 29 total reps

(Do as many reps as possible using a strict press then immediately perform as many push presses as possible. Rest one minute then repeat four more times. Your score is your total number of presses and push presses performed.)

________________________________________________________________________________

“Physical strength is the most important thing in life. This is true whether we want it to be or not. As humanity has developed throughout history, physical strength has become less critical to our daily existence, but no less important to our lives. Our strength, more than any other thing we possess, still determinesthe quality and the quantity of our time here in these bodies. Whereas previously our physical strength determined how much food we ate and how warm and dry we stayed, it now merely determines how well we function in these new surroundings we have crafted for ourselves as our culture has accumulated. But we are still animals – our physical existence is, in the final analysis, the only one that actually matters. A weak man is not as happy as that same man would be if he were strong. This reality is offensive to some people who would like the intellectual or spiritual to take precedence. It is instructive to see what happens to these very people as their squat strength goes up.”
- Mark Rippetoe

"Death by Toes to Bar"...

Cash in: 25 Pull Ups

"Death by Toes to Bar"

12 rounds plus 5 reps (83 reps)

"Power Clean Elizabeth"...

21-15-9 of:

Power Cleans (135)

Ring Dips

8:41 Rx

First time at this WOD. Triple extension needs work. Love barbell stuff!

"Freebird"...

9-7-5 reps for time of: Muscle Ups Box Jumps (30) 4:59 Rx

‎"Death by Deadlift & HSPU"...

Minute 1 -1 Deadlift (155)/ 1 HSPU

Minute 2 -2 Deadlifts / 2 HSPUs

Minute 3 -3 Deadlifts / 3 HSPUs

…until you run out of time or tap out

8 rounds plus 15
reps (45 DL/42 HSPUs)

Cash Out: Max Reps Deadlift @ 405# - 4

“There is no point in being alive , if you cannot do the DeadLift.” – Jon Pall Sigmarrson (World’s Strongest Man – Won 1984, 1986,1988 and 1990)

Front Squat 3x3 & "Death By Burpee"...

Front Squat 3×3

205# - 3x3

then:

“Death by Burpee”

15 rounds plus 6 reps (previous was 12 + 12)

Complete one Burpee on the start of the first minute, two Burpees on the second minute, three Burpees on the third minute, and so on until you can no longer complete Burpees for the number of minutes on clock.

“Always bear in mind that your own resolution to succeed, is more important than any other one thing” -Abraham Lincoln

"Clean Up Aisle One"...

10 Minute Up Ladder

Power Cleans (115)

Games Style Push Ups

10 rounds + 3 reps Rx

(58 cleans/55 push ups)

Need to keep pushing. 12 rounds is the goal next time!

"Monk’s Nitecap"...

AMRAP 9:

3 Muscle Ups

6 Thrusters (135)

4 rounds plus 2 reps - Rx




WOD 2 - PM


"Death by Thruster"


6 rounds plus 3 reps @ 135# - 24 reps

"Level One"

AMRAP 8

6 Push Ups

8 Sit Ups

10 Medicine Ball Cleans (20/10)

7 rounds plus 8 reps - Rx

Back Squat - 5x5

Back Squat – 5 Sets of 5 Across - 235# (10# PR)

“There is simply no other exercise, and certainly no machine, that produces the level of central nervous system activity, improved balance and coordination, skeletal loading and bone density enhancement, muscular stimulation and growth, connective tissue stress and strength, psychological demand and toughness, and overall systemic conditioning than the correctly performed full squat”. – Mark Rippetoe

10 Strict Muscle Ups for Time:

10 Strict Muscle Ups - 45 seconds (13 second PR)

"Push Press - OTM:15"...

                                   Push Press – 2 reps “On The Minute” (OTM) for 15 minutes

Choose a weight that is 70-75% of your 1RM

The workout “On The Minute” is done by starting the clock and performing the given movement. Once you are done completing the movement you have the rest of the minute to rest. At the beginning of the second minute you perform the movement again and rest the rest of the minute. You continue using the format until you complete the given amount of time.

145# x 2 (70% of 1RM)

Harder than it looks on paper!

Split Snatch & Max Reps - Bar Muscle Ups...

Split Snatch - 115# - 3x3

Max Reps - Bar Muscle Ups - 3 sets

• Set 1 - 4

• Set 2 - 5

• Set 3 - 4

It is amazing how fried my CNS was after only 22 working reps.

I did about 20 minutes of mobility after. Much needed rest/recovery day tomorrow.

"Jumpstart"...

 AMRAP 20:

 200M Row

 200M Run

 7 rounds plus 200M Row & 100M Run

"Death by Deadlift"..

Minute 1 -1 Deadlift (bodyweight/70% of bodyweight)

Minute 2 -2 Deadlifts

Minute 3 -3 Deadlifts

…until you run out of time or tap out

16 Rounds + 10 reps @ 155# (BW)- 146 reps total

Press 3x3 & "7-11"...

Strict Press - 3x3 - 135#

then:

"7-11"

 5 rounds for time:

 7 Strict Press (95)

11 medicine Ball Cleans (20)

7:45 (Rx was 115# - press was from the rack)

"Cindy"...

AMRAP 20:

 5 Pull Ups

 10 Push Ups

 15 Squats

 17 Rounds + 25 reps (PR is 18 + 10).

Squats slowed me down but depth is consistent. Progress not perfection!

"Liftoff"...

400 M Run

21-15-9 of:

Burpees

Wall Balls (20)

400M Run

12:57 Rx

First CF Sobo WOD!